La betterave rouge pour la santé

betterave

Du nom scientifique de Beta vulgaris, la betterave est un légume racine aussi appelé betterave rouge, betterave de table, betterave de jardin ou simplement betterave. Elle est très riche en nutriments essentiels. Effectivement, la betterave est une excellente source de vitamine B9, de manganèse, de potassium, de fer et de vitamine C. Le jus de betterave est associé à de nombreux bienfaits pour la santé. Entre autres, ce légume améliore le débit sanguin, abaisse la tension artérielle et offre une meilleure performance physique. Bon nombre de ces avantages sont dus à leur teneur élevée en nitrates inorganiques. Les betteraves sont délicieuses consommés crues. Toutefois, elles sont fréquemment cuites ou marinées. Également, leurs feuilles connues sous le nom de betteraves vertes peuvent être consommées. Il existe de nombreux types de betteraves, dont beaucoup se distinguent par leur couleur jaune, blanche, rose ou violet foncé. Cet article rapporte tout ce que vous devez savoir sur les betteraves.

Les valeurs nutritionnels de la betterave

Les betteraves se composent principalement d’eau à 87 %, d’autres éléments à 8 % et de 2 à 3 % de fibres. Une tasse contenant 136 grammes de betteraves bouillies contient moins de 60 calories. Cependant, 100 grammes de betteraves crues contiennent les nutriments suivants :

  • Des calories : 43
  • De l’eau : 88%
  • Des protéines : 16 grammes
  • Des glucides : 96 grammes
  • Du sucre : 68 grammes
  • Des fibres : 28 grammes
  • D’autres traces d’éléments : 02 grammes

Des glucides

Respectivement, les sucres simples comme le glucose et le fructose composent 70 et 80 % des glucides dans les betteraves crues et cuites. Les betteraves sont également une source de glucides à chaîne courte de fructanes. Certaines personnes ne peuvent pas digérer ces types de glucides, car ils provoquent des symptômes digestifs désagréables. Les betteraves ont un indice glycémique (IG) de 61, ce qui est considéré comme moyen. L’IG est une mesure de la vitesse à laquelle le taux de glycémie augmente après un repas. Par contre, la charge glycémique de betteraves n’est que de 5, ce qui est très faible. Cela signifie que les betteraves ne devraient pas avoir d’effet majeur sur la glycémie. En fait, la quantité totale de glucides dans chaque portion est relativement faible.

Les fibres

Les betteraves sont riches en fibres. Le légume fournit environ 2 à 3 grammes de fibres dans chaque portion crue de 100 grammes.

Les vitamines et minéraux

Les betteraves sont une excellente source de vitamines et de minéraux essentiels.
La vitamine B9 : 
C’est l’une des vitamines B les plus importants pour la croissance normale des tissus et la fonction cellulaire.

Les autres composés végétaux

Les composés végétaux sont des substances végétales naturelles. Certaines peuvent être bénéfiques pour la santé. Un des principaux composés végétaux de la betterave est la bétanine Aussi appelée « rouge de la betterave », la bétanine est le pigment le plus commun chez ce légume. Il est responsable de sa couleur rouge vif.

Les nitrates inorganiques

Les nitrates inorganiques comprennent les nitrates, les nitrites et l’oxyde nitrique. Les betteraves et le jus de betteraves sont exceptionnellement riches en nitrates. Cependant, le débat autour de ces substances tourbillonne depuis longtemps. Certaines personnes croient qu’ils sont nocifs et causent le cancer. D’autres croient que le risque est surtout associé aux nitrites présents dans la viande transformée. La plupart des nitrates alimentaires, soit 80 à 95 %, proviennent des fruits et légumes. D’autre part, les nitrites alimentaires proviennent d’additifs alimentaires, de produits de boulangerie, de céréales et de viandes transformées ou salées.

La recherche montre que les régimes riches en nitrites et en nitrates peuvent avoir des effets positifs sur la santé. Notamment, on a pu remarquer une baisse de la tension artérielle et une diminution du risque de nombreuses maladies avec sa consommation. Votre corps peut transformer les nitrates alimentaires tels que ceux de la betterave en oxyde nitrique. En réalité, cette substance traverse les parois de vos artères. Et au passage, elle envoie des signaux aux minuscules cellules musculaires autour de vos artères en leur disant de se détendre. Lorsque ces cellules musculaires se détendent, vos vaisseaux sanguins se dilatent et votre tension artérielle baisse. Pour faire court, les betteraves sont riches en plusieurs composés végétaux bénéfiques. En particulier, elle contient de la bétanine, de la vulgaxanthine et des nitrates inorganiques. Généralement, les nitrates inorganiques sont associés à une tension artérielle réduite.

Les bienfaits de la betterave pour la santé

La betterave et son jus ont de nombreux bienfaits pour la santé. En particulier, le légume est bénéfique pour la santé cardiaque et la performance physique.

Une baisse de la tension artérielle

L’hypertension artérielle peut endommager vos vaisseaux sanguins et votre cure. De plus, c’est l’un des facteurs de risque les plus importants de maladies cardiaques, d’accidents vasculaires cérébraux et de décès prématuré dans le monde. Manger des fruits et des légumes riches en nitrates inorganiques peut réduire ce risque de maladie cardiaque. De cette façon, la tension artérielle st abaissée et la formation d’oxyde nitrique augmentent. Des études montrent que la betterave ou son jus peut réduire la tension artérielle jusqu’à 3-10 mm Hg sur une période de quelques heures.

Une capacité d’exercice physique accrue

De nombreuses études suggèrent que les nitrates peuvent améliorer les performances physiques. Plus précisément, c’est le cas pour des exercices d’endurance de haute intensité. Il a été démontré que les nitrates alimentaires réduisent la consommation d’oxygène pendant l’exercice physique. Ils améliorent l’efficacité des mitochondries, ces organes cellulaires qui sont responsables de la production d’énergie. En raison de leur teneur élevée en nitrate inorganique, les betteraves et leur jus sont souvent utilisés à cette fin.

Les effets indésirables

Les betteraves sont généralement bien tolérées, sauf chez les personnes sujettes aux calculs rénaux. La consommation de betteraves peut également provoquer une coloration rose ou rouge de l’urine. C’est une situation inoffensive, mais qu’on confond souvent avec du sang.

Les oxalates

Les légumes verts de betterave contiennent des niveaux élevés d’oxalates. Ces dernières peuvent contribuer à la formation de calculs rénaux. Les oxalates ont également des propriétés anti nutritionnelles. Cela signifie qu’ils peuvent interférer avec l’absorption des micronutriments.

Les glucides

Les betteraves contiennent des glucides sous forme de fructanes. Ce sont des glucides à chaîne courte qui nourrissent les bactéries intestinales. Ces sucres peuvent causer des troubles digestifs désagréables chez les personnes sensibles. C’est le cas chez les personnes atteintes du syndrome du côlon irritable. Les betteraves sont généralement bien tolérées, mais contiennent des oxalates qui peuvent provoquer des calculs rénaux. Les betteraves sont sucrées et surtout délicieuses lorsqu’elles sont mélangées à des salades. Facile à préparer, elles peuvent être consommées crues, bouillies ou cuites au four.

Bon pour la santé, buvez vos betteraves en smoothies rouges magnifiques ! Ce légume possède une faible teneur en calories, mais riche en fibres et en nutriments comme la vitamine C, B, le magnésium, le potassium et plus encore. La betterave est l’un des moteurs du monde de l’alimentation. Vous cherchez de nouvelles façons d’agrémenter vos salades, ragoûts, soupes et même vos burgers ? Avec la santé en plus, ajouter de la racine de betterave à vos recettes est un moyen facile d’ajouter de la couleur à votre repas.

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